Try this

If you have a cigarette

Remember, every craving only lasts a few minutes. You can fight it off: delay, deep breathe, drink water or do something else.

Remind yourself of how far you have come. Do you really want to have to start all over again?

List your reasons for quitting on a card that you can carry with you. Read the reasons whenever you feel the urge to smoke.

Reward yourself for staying stopped. Do things you enjoy.

Have you found replacements for all the things you used cigarettes for? Think of what you can do to enjoy life without cigarettes.

Smoking rates among both men and women are going down. Rates for men have almost halved in 50 years; 79% of people aged 14 years and older do not smoke.